August 2005    
<< Home   Volume 04 Issue 08

Featured Recipes



This is a simple way to make a delicious, healthy breakfast by preparing it the night before so it will be ready to eat in the morning.  John says this is the best oatmeal ever!


Preparation Time:  5 minutes
Cooking Time:  none
Servings:  1


1 cup old fashioned organic rolled oats
1 cup soy or rice milk, apple juice, or water
1 tablespoon currants or raisins
½ teaspoon cinnamon

Combine all ingredients in a container and mix well.  Cover and refrigerate overnight.

The next morning either enjoy the cereal cold or microwave until warmed.  Serve with sliced bananas or seasonal fresh berries sprinkled over the top.


By Colleen Patrick-Goudreau, McDougall Program cooking instructor


Colleen has been preparing this delicious salad for the summer McDougall Program classes.  This is simple to make and makes use of all the wonderful summer garden produce available now.


Preparation Time:  15 minutes
Resting Time:  15 minutes
Servings:  4


1 cup fresh, frozen (thawed), or canned corn kernels
2 cups diced tomatoes
1 red onion, diced
2 red, yellow, orange, or green bell pepper, diced
1 tablespoon chopped fresh basil
1 can white beans (great northern, cannellini, navy), drained and rinsed
1 tablespoon fresh lime juice
1 teaspoon rice vinegar
salt, to taste


In a large bowl, combine all of the ingredients and set aside for 15 minutes or more to allow the flavors to develop. Add salt and serve at room temperature.


By Lydia Reyes


This recipe was sent in by a subscriber and it is a delicious way to use some of the fresh corn that is available now.  Lydia says it may also be made with frozen corn.


Preparation Time:  30 minutes
Cooking Time:  45 minutes
Servings:  6-8

2 ½ cups diced potatoes, cooked
2/3 cup finely chopped white onion
4 ½ cups vegetable broth
5 cups fresh sweet corn (off the cob), 7-8 cobs
2 bay leaves
¼ teaspoon rosemary, slightly crushed
¼ teaspoon thyme, slightly crushed
salt and pepper to taste

Cook the potatoes in water to cover until tender, about 10 minutes.  Drain and set aside.

Place the onion in ½ cup of the vegetable broth and cook, stirring occasionally, for about 5 minutes.  Add 3 cups of the corn and ½ cup more of the broth and cook for another 5 minutes.  Add 2 more cups of broth, bring to a boil, reduce heat and simmer for 20 minutes.  Transfer in batches to a blender jar and process until smooth.  Return to pot, add the cooked potatoes, the remaining vegetable broth and corn, and the bay leaves, rosemary and thyme.  Return to boil, reduce heat, cover and simmer for about 10 minutes.  Remove bay leaves, season to taste and serve hot.


Hint:  If you have an immersion blender the soup can be blended right in the cooking pot (as long as you are not using a non-stick pot because you might damage the coating) and eliminate the step of transferring the soup to a blender jar.



This is another variation on our favorite enchiladas.  I make these often when I have leftover pinto beans from our usual bean burrito meal.  We like all the ingredients inside the enchiladas, so it is very easy if you just mix the ingredients together and then spread the mixture on the tortilla.


Preparation Time:  40 minutes
Cooking Time:  45 minutes
Servings: 6-8

2   8 ounce cans tomato sauce
3  cups water
4 tablespoons cornstarch
3 tablespoons chili powder
½  teaspoon onion powder
¼  teaspoon garlic powder

Place all ingredients for the sauce in a saucepan.   Mix well with a whisk until well combined.  Cook and stir over medium heat until thickened, about 5 minutes.  Taste and add more chili powder if desired.  Set aside.

10 whole wheat tortillas
4 cups mashed pinto beans
1 cup chopped green onions
1 ½  cups frozen corn kernels, thawed
1  2.25 ounce can sliced ripe olives, drained
1-2 tablespoons chopped green chilies (optional)
grated soy cheese (optional)

Preheat oven to 350 degrees. 


To assemble casserole:

Place the beans in a large bowl.  Add the onions, corn, olives and green chilies (if you wish).  Mix gently until well combined.


Place 1½ cups of the sauce in the bottom of a large non-stick oblong baking dish.  Take 1 tortilla at a time and spread a line of the bean mixture down the center of the tortilla.  Roll up and place seam side down in the baking dish. Repeat with remaining tortillas, placing them snugly next to each other.  Pour the rest of the sauce over the rolled up tortillas, spreading it out evenly.  Sprinkle a small amount of grated soy cheese over the top, if desired.  Cover with parchment paper, then cover with aluminum foil, crimping the edges over the baking dish.  Bake for 45 minutes.  Remove from oven and let rest for about 5 minutes before cutting.  Serve with salsa and tofu sour cream, if desired.


Variation:  This may also be made with corn tortillas instead of the wheat tortillas.  You will need about 15-16 corn tortillas.  The remaining directions remain the same.



This is our old favorite lasagna recipe, but I have changed the kind of tofu used to the recipe for tofu ricotta from Alex Bury found in a previous newsletter.  We like this version even better because of the creamy consistency of the tofu filling.  I also like to make this with fresh spinach instead of frozen.


Preparation Time:  40 minutes
Cooking Time:  60 minutes
Resting Time:  10 minutes
Servings:  6-8

Prepare the ricotta before assembling the lasagna. 


Tofu Ricotta:
1  12.3 ounce package silken tofu
1 pound fresh water-packed firm tofu
2 teaspoons minced garlic
¼ cup nutritional yeast
½ teaspoon salt
½ teaspoon pepper
1 tablespoon parsley flakes
1 teaspoon basil
1 teaspoon oregano
¼ cup lemon juice
¼ cup soy milk

Combine all of the above ingredients in a food processor and process until fairly smooth.  Refrigerate until ready to use.


1 recipe Tofu Ricotta
1-2  bags fresh, washed spinach
8 ounces lasagna noodles
7 cups fat-free pasta sauce 
12 ounces Soy mozzarella cheese, grated 
¼ cup soy parmesan cheese 

Place the tofu ricotta into a large bowl.  Set aside.


Bring a large pot of water to a boil.  Drop in the lasagna noodles, stir, cook uncovered until just softened.  Do not overcook.  Remove from water and drain, hanging them up to dry slightly.  OR use the no-boil lasagna noodles and eliminate this step entirely.

Prepare the spinach next.  Use at least 1 bag, 2 if you really like spinach.  Steam the fresh spinach just until slightly wilted (about a minute or two), drain well, then either mix the spinach into the tofu ricotta or layer the spinach over the tofu ricotta in 2 batches before sprinkling with the grated soy cheese.  (See assembly directions below.)


Preheat oven to 350 degrees.


Lightly oil the bottom of a 9x13 inch baking dish. (Remove any excess oil with a paper towel.) Place 1 cup of the pasta sauce in the bottom of the baking dish and smooth over the bottom.  Place 1 layer of the noodles over the sauce.  Then add half of the tofu mixture and smooth out.  Sprinkle half of the soy cheese over that, then spread 2 cups more of the sauce over the cheese.  Add another layer of noodles, the rest of the tofu mixture, the remaining cheese, 2 cups more of the sauce, and the rest of the noodles.  Spoon the remaining 2 cups of sauce over the noodles (make sure you cover all the edges), sprinkle some soy parmesan over the top.   Cover with parchment paper and then cover with foil.  Bake for 60 minutes.  Remove from oven and let rest for 10 minutes before cutting.  


Variation:  This may be made with frozen spinach.  Use a 10 ounce box (or more) and thaw in a colander. Drain well and press out any excess water with your hands.  Mix into the tofu ricotta before assembling lasagna. 


Hints:  This may be prepared ahead of time and refrigerated before baking.  Add about 15 minutes to the baking time.  


By Claudia Halsey


This was sent in by a McDougall Program follower.  This meal is so easy that anyone can make it, so there are no more excuses!  It tastes good too!


Preparation Time:  5 minutes
Cooking Time:  5 minutes
Servings:  1-2


1  15 ounce can black beans
1  15 ounce can tomatoes
1½ to 2 cups cooked brown rice
1 to 1½ cups frozen corn kernels

Combine all ingredients in a saucepan, heat through and eat!

Hint:  Use any kind of beans that you like in this recipe, or any leftover cooked grains that you have in the refrigerator.

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